1. Nutrition and Your Fitness
Chapter Seven
Nutrition and Your Fitness

2. Nutrition and Achieving High Level Fitness
The foods you eat form the foundation of your health & fitness.
Food provides:
Fuel (energy)
Stamina and vigor for daily activities
Basis for sound, healthy skin, teeth, hair, muscles and bones

3. Six Essential Nutrients
Carbohydrates
Protein
Fats
Minerals
Vitamins
Water

4. Proteins
10-15%
40-60 grams/day
Carbohydrates
45-65% grams/day
Fats
20-35% grams/day
Mostly from complex carbs
10% saturated <20 grams
Only 10% from simple carbs

5. Carbohydrates Function: Major source of energy, supplies fiber
Food Sources: Fruits, vegetables, grains
Recommended Percentage in Diet: % mostly from complex carbohydrates rather than simple carbohydrates

6. Proteins Function: Important for growth, maintenance, repair of tissue
Food Sources: Chicken, fish, meat, low-fat dairy products, eggs, dried peas, beans
Recommended Percentage in Diet: %

7. Fats
Function: Source of stored energy, provide and carry the fat soluble vitamins (ADEK)
Food Sources:
Monounsaturated fat - olive oil, canola oil
Polyunsaturated fat - safflower oil, corn oil, liquid margarines
Saturated fat - meat, butter, milk, solid shortenings
Trans Fat - cookies, crackers, French fries, donuts
Recommended Percentage in Diet: % - trans fats and saturated fats combined should be less than 10% of the total

8. Cholesterol
A waxy, fatty-like material manufactured in the body and used by the body in chemical processes.
Found in foods of animal origin.
Excess cholesterol is deposited on the lining of the arteries.
Narrowing of arteries can lead to cardiovascular problems.

9. Two Types of Cholesterol
High Density Lipoproteins - HDL
Good cholesterol, picks up extra cholesterol and eliminates it from the body
Low Density Lipoproteins - LDL
Bad cholesterol, contributes to clogging of arteries by depositing the extra cholesterol on the lining of the arteries

10. Fiber
Structural part of plants which is neither digested nor absorbed by the body
Serves as an intestinal “house cleaner”
Best sources are fruits, vegetables, grains, and cereals.
Fiber is not found in animal foods.

11. Sugar Intake
Eating honey, sugar, soft drinks, candy bars or any sweets does not provide quick energy.
To maintain a consistent energy level, eat a diet high in complex carbohydrates (grains, cereals, vegetables)

12. Minerals
Function: Important in activating numerous reactions within the body
Food Sources: Varies with the specific minerals - a variety of foods is necessary
Recommended Percentage in Diet: Adequate intake indicated by the RDA

13. Vitamins
Function: Aid in absorbing and using the nutrients. Each vitamin has one or more specific functions in the body.
Food Sources: Varies with the specific vitamins - a variety of foods is necessary
Recommended Percentage in Diet: Adequate intake indicated by the RDA

14. Vitamin Supplements
Taking vitamin supplements cannot compensate for a diet that is deficient in nutrients.
Those who may need a vitamin supplement:
Dieters who take in less than 1,200 calories
People with food allergies who cannot eat certain foods
Vegetarians who do not eat animal foods
Heavy smokers or heavy drinkers

15. Water
Function: Provides a medium within the cells in which the chemical reaction of the cells takes place; helps regulate body temperature, digest food, excretion, glandular secretion
Food Sources: Beverages and liquids in food
Recommended Percentage in Diet: Two to three quarts daily

16. Dietary Reference Intake
Recommended Dietary Allowance (RDA) - amount necessary to meet nutritional needs
Adequate Intake (AI) - guideline used to help set dietary goals
Estimated Average Requirement (EAR) - amount needed for special groups
Tolerable Upper Level Intake (UL) - the safe upper limits for nutrients

17. Nutrition & Your Fitness
Gain an understanding of nutrition basics so that you can develop a nutrition plan that will contribute to lifelong fitness and wellness.
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